Barbell bench press ~80% from 1rm

Week 9/16: Inverted Juggernaut Method
Shoulder Press
• 5 sets of 5 reps at 70% NT1RM
• 1 set of 5+ reps at 70% NT1RM

Voima
E3MOM, 4 rounds
strict pull up x3-6
* -kuminauha/matala tanko*

WOD
PariWOD: You go, I go
Amrap 16min
16 WB ground to overhead
16 wall ball
16 sit up w/wall ball (face to face)
Ergo 16cal

1:00 Banded Pass Trough
1:00 Banded Lat Stretch
1:00 Active Spiderman

3 rounds :

Dumbbell Snatch 5 + 5
Dumbbell Jerks 5 + 5
10 Air Squat
10 Hollow Rocks

10x2 split jerk

5 rounds for time (tc 20min)
24 cal ski erg
12 ohs 42,5kg
6 kHSPU.
Goal is to go UB on alle movements, take longer breaks between movements if needed.

3 Rounds For time :

400m Run ( 500m Row )
21 Deadlifts 85/60kg
12 Chest to bar pull-ups

TC 15

• Let's run at pace that allows us to push the inside movements.

• Aim for 1-2 Sets on the deadlifts and 1-2 sets on the pull-ups. We should be mindful that the longer the we hold onto the barbell, the more it is going to impact the grip for the pull-ups.

With increasing weight do
5-5-3-3-2-2-1-1

Rest as needed

EMOM12 (6rds)
-17cal ab
-7.62m hs-walk (min 2.5m)

LÄMMITTELY
Kävely salilta rantaan + koordinaatiotikkaat

CIRCUIT
Circuit 3-4 x 50s./20s.
1. Sukkulajuoksu
2. Mittarimato - valakyykky
3. Tikkaaminen
4. Kyykky + potku
5. Hidas vuorikiipeilijä